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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Sampson lunges

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific (drills)

Our drills focus today on the first pull.

2-4 Lift off

2-4 Pause Clean deadlift

2-4 Tempo clean pull

2-4 Tempo power clean

3+2 Tempo Squat clean + Pause jerk

D. Metcon prep drills

3 reps/side

Single arm DB front rack lunges

Single arm DB press from the split stance (opposite leg forward)

Single arm DB split jerk

Single arm DB hang snatch high pull

6 Alternating DB Hang split snatches

Single arm DB front rack lunges

Weightlifting

A: Clean and Jerk

E2MOM x 6

Set 1-2-3 → 1 rep @ 85%

Set 4 → 1 rep @ 87%

Set 5-6 → 1 rep @ 83%

Score: Heaviest set

TC: 20mins

Scaling options

Beginner

Clean & Jerk

6 x 1-1-1 @ technical

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

10 Alternating DB Hang Split Snatches 50/35 lbs

20 DB front rack lunges 2×50/35lbs
KG: 40/30 + 22.5/15

Score: Rounds + reps

Scaling Options:

Beginner

Amrap 12 mins

10 Alternating DB Snatch @Moderate

10 Single DB lunges @1 x Moderate

Intermediate

Amrap 12 mins

10 Alternating DB Hang Split Snatch @35/25 lbs

20 DB front rack lunges @2 x 35/25lbs

Extra Accessory

Metcon (No Measure)

4sets of

1min ON/1min OFF

Prone angels
Goal: Health of your shoulders

Each week we will have a shoulder health accessory component, it will be very important to not only do this, but do it with quality.

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